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Fire Hydrant Hip Rotations

Strengthens the glutes and improves hip extension power, supporting posture and lower-body strength.

Glutes & HipsIntermediateStrengthRotation

At a glance

Muscles workedPrimary: glutes. Secondary: hips
Muscle groupGlutes & Hips
DifficultyIntermediate
TypeStrength · Rotation
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — Get into the starting position for Fire Hydrant Hip Rotations.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Coaching tips

Benefits

Strengthens the glutes and improves hip extension power, supporting posture and lower-body strength.

Common mistakes

Rotating from the lower back instead of the torso, or moving too fast to stay controlled.

Make it harder

Add a pause at the hardest point, slow the tempo, or add light resistance (band or dumbbells).

Make it easier

Reduce the range of motion or reps until the movement feels controlled.

Breathing

Exhale on exertion, inhale on release.

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More glutes & hips exercises

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Intermediate · 4 sets × 15 reps

Banded Alternating Box Step Ups

Intermediate · 3 sets × 8-12 each side

Supine Bent Leg Internal Hip Rotation Stretch

Beginner · 3 sets × 10 seconds

Runners Step Up with a Hold

Intermediate · 4 sets × 10-12 each side

Banded Corner Kickback for Hip Dip Fix

Intermediate · 3 sets × 12-15 each side

Kneeling Plank Rocking Hip Stretch

Beginner · 3 sets × 10 seconds

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.